Vitamins and minerals are the most important coworker food ingredients that keep our body healthy. Shortage of vitamins and minerals for a long time can develop several severe illness.
Our body needs 13 vitamins and 18 minerals to run smoothly. We get these vitamins and minerals from foods.
Sometimes foods are not sufficient to supply the required vitamins and minerals in conditions like pregnancy and illness.
Multivitamins are the most effective, easy and cheaper way to meet vitamins deficiency.
In this article, we will discuss the 10 major benefits of multivitamins. Also, tell you the upper limit of consuming vitamins. So, start from the basics-
What are Multivitamins
Multivitamins are the package of multiple vitamins and minerals in form of tablets or capsules or liquid.
Multivitamins are used to meet the vitamin deficiency in body these are not filled by the food.
Multivitamins break down in our stomach and each vitamin go into their own work. Multivitamins fulfill vitamin deficiency instantly and tack back the body into the mainstream.
Why we need Multivitamins
We get all the vitamins and minerals from food. But when we do not eat proper healthy food like fruits, green vegetables then our body fails to extract essential vitamins and minerals from foods.
Centre for disease control says that adults should consume 1.5-2 cups of fruit and 2-3 cups of vegetables daily to meet the daily vitamins and minerals requirement.
Another study by CDC found that 76% of adults don’t eat enough fruit and 87% of adults don’t eat enough vegetables.
So, to supply the vitamins and minerals to your body consuming multivitamins is going to become necessary day by day.
Now we are going to know the health benefits of multivitamins. And at the end tell you the upper limit of each vitamin and mineral.
List of 10 mejor health benefits of multivitamin
Taking multivitamins daily at a lower dose has huge major and minor benefits. Here in this article, we will discuss top 10 benefits of taking multivitamins.
1. Support Overall Health of Body
To run or body smoothly it needs vitamin A, C, D, E, K and other 8 B vitamins with 18 minerals.
A good multivitamin provides most of the vitamins and minerals. Therefore multivitamins fulfill the need of all vitamins and minerals for proper function of every organ.
All the organs function properly in your body that means your body is healthy and fit. Thus multivitamins support overall health of body.
2. Increase Energy Level
We feel tired for two reasons. One is the low level of glucose in blood and second is deficiency of vitamins and minerals.
Do you feel tired or weak after eating food? Then surely you are in deficiency of vitamins and minerals.
Deficiency of minerals like sodium, potassium, calcium, iron, magnesium, selenium causes a low level of electrolytes in your body fluids. Which cases weakness.
Vitamin B complex is known as energy vitamin. It helps to release energy from food and keep body energetic. Also, vitamin B complex works as an enzyme that helps in digestion.
3. Boost Immunity power
Immunity is the power of protecting our body from germs that we get from our mother when we are born.
Multivitamins boost this immunity power to fight against germs more strongly. Specific vitamins and minerals strengthen the immunity power for specific germs.
Vitamins like Vitamin B6, vitamin C, vitamin E, folate and minerals like selenium, zinc, iron helps to boost the immunity system.
Having a powerful immune system protect you from common diseases like common cold, cough and other bacteria and virus related issue.
4. Reduce the risk of cancer
Research shows that vitamins and minerals may help to defeat certain types of cancer. Deficiency of vitamins and minerals for a long time damage the structure of DNA which leads to colon cancer.
Taking multivitamins with sufficient doses will reduce the risk of developing cancer.
5. Improve memory power
Some vitamins and minerals are necessary for brain development. Research shows that Vitamins B12 boost memory power in the short term.
Vitamin D, omega 3 fatty acid, iron, iodine, zinc all are very essential vitamins and minerals for proper function of brain and developing memory power.
6. Reduce stress level
A hormone called cortisol secrets when we feel stress. A high level of cortisol is dangerous for male body.
Increasing cortisol level decrease another important male hormone called testosterone. Vitamin D, omega 3 fatty acid, calcium, magnesium boost the level of testosterone which reduces stress levels.
Also, Vitamin B stimulates the nervous system to produce stress hormones to reduce stress.
7. Maintains Muscle Strength
Multivitamins and minerals are very beneficial for muscle strength. You will get the full benefits of multivitamins to maintain your muscle strength.
Our muscles are formed by protein and get their strength from the uninterrupted supply chain of vitamins and minerals. B complex releases energy from food and Minerals maintain the electrolytes in body fluids.
Free radicals destroy our muscle strength and muscle too. Vitamin C and vitamin E take the major role as antioxidants to kick our the free radicals from body and establish the muscle strength back.
8. Prevent premature aging
Enjoy the benefits of multivitamins on your outer look. Consuming multivitamin in a regular basis is very beneficial for you skin and hair health.
Vitamin C and E help in manufacturing collagen. Collagen keeps your skin smooth, lively and prevents skin squealing, acne, rash and other skin-related problem which make skin look aged.
Vitamins B3 (Niacin), biotin, and Vitamin C helps grow hair volume. Antioxidants present in vitamin C flush out free radicals and save skin from damage.
9. Keeps Heart healthy
Having a healthy heart will improve the blood flow in every part of your body. By the benefits of multivitamins, you can make your heart strong.
Minerals like potassium, magnesium helps control high blood pressure and maintain your heart healthy.
Antioxidant vitamins purify blood and remove toxins from blood. Also, vitamins B2, B6, K are good for cardiovascular health.
10. Improve Eye health
Eye is one of the most important organ in our body. It gives us the opportunity to view this beautiful world. So, taking care of this valuable organ is important to us.
Vitamin A known as retinol is responsible for eye health. It improves eye sight and maintains vision power.
Other vitamins and minerals related to eye health are niacin, riboflavin, vitamin C, lutein, omega 3 fatty acids, Vitamin B9, B6, B12.
So, take multivitamins on a regular basis to get the most benefits of multivitamins for your eye health.
Right doses of vitamins and minerals
Consuming the right doses of multivitamins is highly beneficial for our overall health. But if you overdose, it can be dangerous for our health.
So, before taking multivitamins know the upper limit of vitamins and minerals. If you cross the upper limit it will harm you.
No, all vitamins do not have upper limit. There are two types of vitamins. Let’s know the types of vitamins and their upper limit.
Types of Vitamins
Vitamins are two types
Water solube Vitamin
These vitamins are soluble in water. Vitamine C and B complex are fall in this category. Water-soluble vitamins have no upper limit or have a very high upper limit.
Because water-soluble vitamins do not store in our body. As they are soluble in water the excess amount goes out from the body by urine.
So, consuming a high amount of vitamin C and B complex will not affect our bodies. That does not mean that you will start to take a high amount of them. Taking a high amount of vitamin C may cause kidney damage in a long run.
Fat soluble Vitamin
These vitamins are soluble in fat but insoluble in water. Vitamin A, E, D and K are these types of vitamins.
As they do not dissolve in water means store in body. Taking high amounts of vitamin A, E, D and k will cause several severe diseases.
According to the NCBI, chart of vitamins and minerals upper limit. If you cross the limit you will suffer illnesses like vomiting, stomach upset, headache and many other. But they all are temporary.
To know the limit of vitamins and minerals visit the NCBI chart.